Brown Rice Italian Medley
Savor the vibrant flavors of the Mediterranean with this Brown Rice Italian Medley, a wholesome and colorful dish that’s as nutritious as it is delicious. Perfectly tender brown rice serves as the hearty base, simmered to perfection and infused with a medley of sautéed vegetables including sweet red bell peppers, juicy cherry tomatoes, and tender zucchini. Aromatic garlic, onions, and Italian seasoning lend bold, authentic flavors, while a sprinkle of Parmesan cheese and fresh basil add a luxurious, savory finish. Ready in just under an hour, this versatile recipe makes an excellent vegetarian main course or a nutrient-packed side dish. Whether you're looking for a healthy meal prep option or a comforting weeknight dinner, this Italian-inspired brown rice recipe is sure to become a family favorite.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 2 tablespoons olive oil
- 2 pieces garlic cloves, minced
- 1 medium yellow onion, diced
- 1 red bell pepper, diced
- 1 medium zucchini, diced
- 1 cup cherry tomatoes, halved
- 2 teaspoons dried Italian seasoning
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup grated Parmesan cheese
- 2 tablespoons fresh basil, chopped
Instructions
Rinse the brown rice under cold water to remove excess starch.
In a medium saucepan, combine the brown rice and water. Bring to a boil, then reduce the heat to low, cover, and let simmer for 40-45 minutes, or until the rice is tender and the water is absorbed.
While the rice cooks, heat the olive oil in a large skillet over medium heat.
Add the minced garlic and diced onion to the skillet. Sauté for 2-3 minutes until the onion becomes translucent and fragrant.
Add the diced red bell pepper and zucchini to the skillet. Cook for another 5-7 minutes, stirring occasionally, until the vegetables are tender.
Stir in the cherry tomatoes, dried Italian seasoning, salt, and black pepper. Cook for 3-4 minutes until the tomatoes begin to soften.
Once the rice is cooked, add it to the skillet with the vegetable mixture. Stir well to combine and heat through for an additional 2 minutes.
Remove the skillet from heat and stir in the grated Parmesan cheese and fresh basil.
Serve warm as a side dish or a main course. Optionally, garnish with an extra sprinkle of Parmesan cheese and a few fresh basil leaves.
Nutrition Facts
Calories |
721 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.5 g | 48% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 20 mg | 7% | |
| Sodium | 2758 mg | 120% | |
| Total Carbohydrate | 81.5 g | 30% | |
| Dietary Fiber | 13.5 g | 48% | |
| Total Sugars | 19.3 g | ||
| Protein | 20.4 g | 41% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 401 mg | 31% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 1491 mg | 32% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
